Research from Cambridge University shows that stimulating the vagus nerve makes meditation easier and more effective. Best of all, you can do it for free.
As a private meditation teacher I know from firsthand experience that meditation isn’t always as easy as some people make out. There are some real challenges in the practice, such as mind wandering. And as research lead Sunjeev K Kamboj states in an article on the Cambridge University blog, many people are “demoralized as a result of perceived failures (e.g. misconstruing a tendency for mind-wandering as an ‘inability’ to meditate)”.
Thankfully, there are ways to make meditation easier, and one way is with brain stimulation. And guess what. It’s easier than it sounds.
Brain Stimulation Makes Meditation Easier & More Effective
Stimulating the vagus nerve can improve your meditation practice according to new researchBrain stimulation has been gaining popularity recently as a way to enhance meditation. Neurostimulation uses gentle electrical signals to nudge brain or nerve activity. In particular, a method called transcutaneous vagus nerve stimulation (tVNS) stimulates a nerve near the ear that’s connected to calmness, emotional regulation, and social bonding. And there are many such devices on the market, some at quite affordable prices.
These devices stimulate the vagus nerve, which plays a big role in our body’s relaxation system (it counters the stress “fight-or-flight” response). It also affects how we relate to others — and even how kind we are to ourselves.
It is worth noting that meditation by itself does stimulate the vagus nerve, just less intensely as when a device is used.
The Research
The team at Cambridge tested whether tVNS could enhance the effects of a self-compassion meditation. They worked with 120 healthy adults, dividing them into groups that received:
- Real tVNS or a fake (placebo) version
- A compassion meditation or a non-compassion mental exercise
They measured:
- Self-compassion
- Self-criticism
- Mindfulness
- Heart rate variability (a stress marker)
- Eye movements in response to compassionate faces
What They Found
tVNS + Compassion Meditation = Stronger Effects
People who got real nerve stimulation and did compassion meditation felt more self-compassion and mindfulness — even from the first session.
Self-Criticism Still Needs Mental Training
Only the compassion meditation reduced harsh self-talk — stimulation alone didn’t help.
No Change in Heart Rate Variability
Surprisingly, vagus nerve stimulation didn’t affect this common physical marker of relaxation.
Eye Tracking Gave Insight
People doing compassion meditation looked longer at compassionate faces, and their pupils reacted more — suggesting deeper emotional engagement.
What It Means
The study shows that neurostimulation might make meditation more powerful, especially for beginners who want faster results. But it’s not a magic fix. The real benefits came when stimulation was paired with meaningful mental training. In other words, vagus nerve devices are genuinely beneficial for meditators but consistent practice of proper meditation remains the single most important element.
The researchers also note that further research is needed — especially in people dealing with real mental health issues.
More Ways to Boost Vagal Activation During Meditation
To get the most out of your meditation practice — especially for cultivating self-compassion — try incorporating these vagus-activating techniques while you meditate:
1. Belly Breathing (Diaphragmatic Breath)
- Focus on slow, deep breaths that expand your abdomen rather than your chest.
- Try inhaling for 4 counts, exhaling for 6–8. This signals the body to relax and activates the vagus nerve.
2. Humming or Chanting (e.g. “Om”)
Integrate gentle humming, chanting, or mantra repetition into your meditation.
The vibrations stimulate vagus nerve fibers in the throat and chest, deepening calm and presence.
3. Meditate with Another Person (Dyadic or Eye-Gazing Meditation)
Practicing face-to-face, silent eye contact meditation promotes co-regulation.
The sense of connection activates vagus-linked social safety systems, boosting self-compassion and calm. One effective exercise is Just Like Me meditation.
4. Loving-Kindness or Compassion Meditation
Directing kind wishes to yourself and others taps into vagus-supported emotional circuits.
Try using phrases like: “May I be safe. May I be kind to myself. May you be at peace.”
5. Gentle Touch or Self-Soothing Gestures
Placing a hand on your heart, face, or belly during meditation can enhance feelings of safety.
This type of mindful touch has been shown to engage vagal pathways and reduce self-criticism.
Tip: Combining even two of these — like belly breathing and compassion meditation, or eye contact and gentle touch — can create a powerful inner state for healing and connection.
Double The Healing
Combining vagus nerve stimulation, either via devices or self soothing exercises, can enhance your meditation practice and improve your mental health. But what matters most is being consistent in your practice.
To build a meditation practice that truly heals, books a private session with me today.
Paul Harrison is a meditation teacher with 20+ years of experience and a deep passion for helping others. Known for his empathy and authentic approach, he’s dedicated to guiding individuals and teams toward mindfulness, clarity, and well-being.